Muscle Net Tips: This is a fitness and muscle-building plan of 3 days of continuous training and one day of rest, suitable for Beginner to intermediate fitness reference learning.
Each group below is separated by 1 minute. The intervals between movements are 3 minutes.
Day 1: Chest and 3-ceps muscles
Warm up first. Jog for 5-10 minutes. 30 bench presses with light weight flat barbell
The first action: Flat barbell bench press, 4-6 groups of 8-12 reps each group
The second action: Incline barbell bench press, 4-6 groups of 8-12 reps each group
The third action: Flat dumbbell bench press, 4-6 groups of 8-12 reps each group
The fourth action: incline dumbbell bench press, Mengte’s novelty, 4-6 groups of 8-12 reps each
The fifth action: Flat dumbbell chest press (small weight), 4-6 groups, 30 reps each (do this action after the flat barbell bench press weight exceeds 60 kilograms)
Rest for about 10 minutes
The 6th action: Flat barbell narrow-grip press, Mente light wave oven, 4-6 groups of 8-12 reps each
Action No. 7: Reverse-grip pulling arm extension, 4-6 groups of 8-12 reps each
Action No. 8: Bend over and extend your arms. 4-6 groups of 8-12 pieces each
The next day: back muscles, biceps
First warm up, humidifier. Jog for 5-10 minutes. Static chest widening a few times, pull back a few times
The first action: pull-ups, 4-6 groups, each group until you can’t do it anymore
The second action: seated rowing, 4-6 groups, 8-12 reps in each group
The third action: standing rowing, 4-6 groups, 8-12 reps in each group
The fourth action: deadlift, 4-6 groups, 8-12 reps in each group
The fifth action: Leaning over the bird, 4-6 groups, 20 reps in each group
Rest for 10 minutes
The sixth action: 2-head barbell curl, 4-6 groups, 8-12 per group
The seventh action: 2-head dumbbell curls, 4-6 groups, 8-12 reps in each group
The 8th action: Concentration Curls, 4-6 groups, 8-12 reps in each group
Day Three: Deltoid, Legs
Warm up first. Jog for 5-10 minutes. 30 lateral raises with light weight
The first action: standing barbell raise, 4-6 groups, 8-12 reps in each group
The second action: seated dumbbell raise, 4-6 groups, 8-12 reps in each group
The third action: dumbbell front raise, 4-6 groups, 8-12 reps in each group
The fourth action: Dumbbell lateral raise, 4-6 groups, 8-12 reps in each group
Rest for 20 minutes
More beginner and intermediate fitness plans: http://www.jirou.com/jihua/chu_zhongjijianshenjihua/
After completing the above three days, take a day off and then start again from the first day. That is to say, practice for 3 days and rest for 1 day.
Each action must be completed to a very standard to be effective. It is impossible to explain clearly with words and pictures. When you get to the gym, ask the people and coaches around you for advice and ask them to help you correct your movements.
Pay attention to your diet, eat more egg whites and milk. Take protein powder if possible.
Pay attention to rest, be sure to sleep well, and do not exercise strenuously when not practicing.
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